WEDNESDAY

Warm-Up:

For Quality

:60/:60 Couch Stretch

2 Rounds

5 Push-Ups @ 31x1 Tempo

10 Bradford Press with Lockout

:20 Dead-Bug Alternating Heel Taps

:20 Bird-Dogs From Crawling

Conditioning

"Memento mori"

Every 4:00 minutes, 3 sets, Complete the following:

Run 200m

Set 1: 40/35 Cal Row

Set 2: 35/30 Cal Ski Erg

Set 3: 30/25 Cal Echo Bike

Rest 3 mins

Every 4:00 x 4 Sets

7 Z-Press

9 Hollow Body Dumbbell Floor Press

40m Deadball Carry

Suggested loads:

Z-Press @ 55-65% Strict Press

Hollow Body Floor Press 22.5/15kg

Deadball @ 55/40kg